Su­per nuts and seeds CACAO NIBS AND DARK CHOCO­LATE

Men's Fitness - - Fuel | Supermeals -

Yep, choco­late. Cacao nibs, the plant­based source of pre­pared choco­late, have a high flavonoid con­tent – com­pa­ra­ble to that of tea, grapes, and berries – as well as fi­bre, iron and cop­per. They’re sub­tly bit­ter but con­trast well in sweets and even on pasta (in place of bread­crumbs) or in salads for a nice crunch.

With pre­pared choco­late, the key is find­ing the dark­est choco­late you can still en­joy (aim for 70% co­coa solids min­i­mum), then eat­ing it daily in mod­er­a­tion as a snack or dessert.

PIS­TA­CHIOS

Very low in calo­ries (30 pis­ta­chios have only 100), pis­ta­chios are also one of the only nuts to con­tain the carotenoids lutein and zeax­an­thin.

CHIA SEEDS

An Aztec sta­ple, chia seeds pro­vide cal­cium, omega 3s and an­tiox­i­dants. They can ab­sorb about ten times their weight in liq­uid, so they make a great pud­ding. (Mix with co­conut or al­mond milk and leave overnight.) Tiny and al­most taste­less, they can also be sprin­kled on any­thing or coated on meat or fish as a crust.

AL­MONDS

Like toma­toes, eggs, and onions, al­monds are a good source of bi­otin, a B vi­ta­min cru­cial for fat and su­gar me­tab­o­lism. Un­sweet­ened al­mond milk (sub it in for dairy) is al­most as nu­tri­tious as whole al­monds.

WAL­NUTS

High in omega 3s, cop­per, man­ganese and vi­ta­min E, wal­nuts also con­tain phy­tonu­tri­ents found in few other foods, like ju­glone (a pos­si­ble can­cer fighter) and morin (which may com­bat Alzheimer’s and di­a­betes).

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